THURSDAY 12 January 2023

Warm-up
AMRAP 7
10 KB Deadlift
10 KB Swing
10 Ring rows
10 Box step ups
10s Rope hang
20s Squat hold

Workout
50 KB Swings 24/16
25 DU’s
1 Rope Climb

40 Goblet Squats 24/16
20 DU’s
1 Rope Climb

30 Pull-ups
15 DU’s
1 Rope Climb

20 DB box step-ups 2×20/2×15 (scaled: single db/unweighted)
10 DU’s
1 Rope Climb